Hoping to expand my meal-prep repertoire!
January 11, 2023 12:49 PM Subscribe
Ongoing food sensitivity issues have forced me to learn to cook, and I have now mastered two 'meal prep' menus. Looking to expand my repertoire!
The two meal preps I have mastered are as follows:
1) Italian Chicken. This is chicken marinated in Italian salad dressing and baked in the oven, sometimes with a sheet pan of roasted vegetables like carrots or potato or brussels sprouts. I get two dinners out of this (1 portion each for me and kid) and then two lunches for me (leftovers just like dinner, and then a second one of leftovers tossed into a soup or salad or in a grain bowl). I usually bag one serving of the chicken and freeze it for use later. I am hoping to have a stockpile of these over time which might be different flavours and can be pulled out for an instant lunch or dinner option.
2) Sheetpan meatballs, and rice cooked in a rice cooker. Dinner as is for two of us, then two lunches as above (leftovers as is, leftovers tossed into soup or salad or stockpiled carb). I usually bag an extra serving of rice for the freezer for later use.
It's been a good system, I am saving a lot on groceries and eating super healthy. But I am bored of these two dinners and want to expand my repertoire. I used to enjoy 'leftovers in a sandwich' as a dinner, but we are avoiding wheat right now, and we also are avoiding dairy, corn, peanuts and tree nuts. Ideas?
The two meal preps I have mastered are as follows:
1) Italian Chicken. This is chicken marinated in Italian salad dressing and baked in the oven, sometimes with a sheet pan of roasted vegetables like carrots or potato or brussels sprouts. I get two dinners out of this (1 portion each for me and kid) and then two lunches for me (leftovers just like dinner, and then a second one of leftovers tossed into a soup or salad or in a grain bowl). I usually bag one serving of the chicken and freeze it for use later. I am hoping to have a stockpile of these over time which might be different flavours and can be pulled out for an instant lunch or dinner option.
2) Sheetpan meatballs, and rice cooked in a rice cooker. Dinner as is for two of us, then two lunches as above (leftovers as is, leftovers tossed into soup or salad or stockpiled carb). I usually bag an extra serving of rice for the freezer for later use.
It's been a good system, I am saving a lot on groceries and eating super healthy. But I am bored of these two dinners and want to expand my repertoire. I used to enjoy 'leftovers in a sandwich' as a dinner, but we are avoiding wheat right now, and we also are avoiding dairy, corn, peanuts and tree nuts. Ideas?
In terms of your comment that you used to enjoy "leftovers in a sandwich" for dinner: I've been enjoying the carbonaut gluten-free bread, which I believe does not contain wheat or any of the other ingredients you are sensitive to (ingredients here). It tastes surprisingly like average "normal" bread, which to me is about the top best case scenario I might have expected. I think most people would consider it quite healthy, since it has a lot of fiber (in the form of resistant starch) and is low fat (with the fat being monounsaturated). I like their gluten-free white bread and their cinnamon raisin bread.
posted by ClaireBear at 12:58 PM on January 11, 2023 [1 favorite]
posted by ClaireBear at 12:58 PM on January 11, 2023 [1 favorite]
The Nom Nom Paleo cookbook series is awesome. I like the newest book the most (green), followed by the second (yellow). They also have recipes on their website.
posted by Comet Bug at 1:11 PM on January 11, 2023
posted by Comet Bug at 1:11 PM on January 11, 2023
The land of sheet pan dinners is wide and generally wheat, corn and dairy free, or easy to adjust. By subbing in wheat/corn free bread or pasta you can even expand your two current dinners.
posted by fiercekitten at 1:11 PM on January 11, 2023
posted by fiercekitten at 1:11 PM on January 11, 2023
I don't eat dairy. NYTimes had a pretty and delicious gratin of root vegetables that I have adapted as non-dairy scalloped root veg. Layer of sliced beets (fresh beets, cooked to remove skin, sliced), sliced peeled sweet potatoes, sliced white potatoes, alternated with sliced onions and dotted with vegan spread(Earth Balance is tastiest). Add a batter of chickpea flour and water the consistency of cream. The batter should come close to the top and is a bit better if the batter is made several hours beforehand. Bake at 385 until well done. I've also made this with just white potatoes and it's good, as well as easier. The chickpea flou adds protein, and you can add nutritional yeast for more umami and protein.
Rice or rice noodles with stir-fried vegetables. Yellow summer squash, onions, and cabbage work quite well. I add a sauce of soy sauce, a little brown sugar, splash of vinegar, ginger, garlic, and cornstarch that you can leave out. Add tofu for protein, if desired.
For lunches, cooked rice with a little wine vinegar, and a fair bit of kimchi.
Or fried rice with various vegetables, esp peas, and maybe some ground chicken or turkey.
My friend just made a shepherd's pie with Beyond Beef and various beans with just a little soy and hot sauce, corn (substitute green beans), topped with mashed potatoes.
Hotdish with browned ground turkey seasoned with chili powder, and parboiled potato chunks sauteed. Add a bit of broth if you want it saucy.
posted by theora55 at 1:11 PM on January 11, 2023 [2 favorites]
Rice or rice noodles with stir-fried vegetables. Yellow summer squash, onions, and cabbage work quite well. I add a sauce of soy sauce, a little brown sugar, splash of vinegar, ginger, garlic, and cornstarch that you can leave out. Add tofu for protein, if desired.
For lunches, cooked rice with a little wine vinegar, and a fair bit of kimchi.
Or fried rice with various vegetables, esp peas, and maybe some ground chicken or turkey.
My friend just made a shepherd's pie with Beyond Beef and various beans with just a little soy and hot sauce, corn (substitute green beans), topped with mashed potatoes.
Hotdish with browned ground turkey seasoned with chili powder, and parboiled potato chunks sauteed. Add a bit of broth if you want it saucy.
posted by theora55 at 1:11 PM on January 11, 2023 [2 favorites]
Something I just came across a week or so ago has really been doing it for me lately, and I hope you enjoy it too.
Rinse a can of white beans (I used navy beans most recently and lupini beans the first time because I didn't have the navy beans I thought I had on hand in the pantry. The lupinis will NOT break down and are VERY firm, almost meaty in texture.)
Heat some olive oil -- a couple of tbsps, three if you're using the onion -- and throw in some diced onion if you have one. I didn't. After a few minutes, throw in some diced/crushed garlic. I used 2 cloves, YMMV. After 30 seconds or so, add the well-drained beans and stir to coat with oil. Add ~ 1/4 cup of veg or chicken stock, some sliced mushrooms, cherry tomatoes or whatever tickles your fancy. Add some chilies if you like a bit of heat. Leftover roasted veg could go here too. Simmer over low heat for 20 minutes or so. Don't let the beans get too dry.
Finish with parsley and a little more olive oil. If you have any alternative rolls to sop up the beany deliciousness, excellent. Otherwise just use your spoon. Ridiculously simple, fast and way tastier than it sounds.
posted by kate4914 at 1:43 PM on January 11, 2023 [5 favorites]
Rinse a can of white beans (I used navy beans most recently and lupini beans the first time because I didn't have the navy beans I thought I had on hand in the pantry. The lupinis will NOT break down and are VERY firm, almost meaty in texture.)
Heat some olive oil -- a couple of tbsps, three if you're using the onion -- and throw in some diced onion if you have one. I didn't. After a few minutes, throw in some diced/crushed garlic. I used 2 cloves, YMMV. After 30 seconds or so, add the well-drained beans and stir to coat with oil. Add ~ 1/4 cup of veg or chicken stock, some sliced mushrooms, cherry tomatoes or whatever tickles your fancy. Add some chilies if you like a bit of heat. Leftover roasted veg could go here too. Simmer over low heat for 20 minutes or so. Don't let the beans get too dry.
Finish with parsley and a little more olive oil. If you have any alternative rolls to sop up the beany deliciousness, excellent. Otherwise just use your spoon. Ridiculously simple, fast and way tastier than it sounds.
posted by kate4914 at 1:43 PM on January 11, 2023 [5 favorites]
Budget Bytes is an amazing source for affordable easy recipes. I think you'd be most interested in her Meal Prep and sheet pan recipes, but there's lots of other good stuff there.
posted by hydropsyche at 2:38 PM on January 11, 2023 [3 favorites]
posted by hydropsyche at 2:38 PM on January 11, 2023 [3 favorites]
Two chicken quick-cooking stews I like are chicken cacciatore (that's an instant pot recipe, but you can also use a regular pot) and dakbokkeumtang, a Korean spicy braised chicken. Both these recipes are very forgiving if you have a little more or a little less than what's called for, and the leftovers are just as good, if not better. If you have a lot of leftover cooking liquid after you've eaten all the chicken and veg, use it as the liquid in your rice cooker to make a super-flavorful rice dish.
Rice is also worth making extra of--pre-portioned and kept in the fridge 2-3 days it reheats really well in a microwave and can be paired with any leftovers, frozen veg, or even just a bit of kimchi. And it's a required ingredient for fried rice which is so delicious made at home.
Anthony Bourdain once said any cooking can benefit from a garnish, and I've found him to be right. A bit of chopped parsley or scallion, a drizzle of toasted sesame oil or fried egg, helps a lot to spruce up home-cooked dishes.
posted by radiogreentea at 2:41 PM on January 11, 2023
Rice is also worth making extra of--pre-portioned and kept in the fridge 2-3 days it reheats really well in a microwave and can be paired with any leftovers, frozen veg, or even just a bit of kimchi. And it's a required ingredient for fried rice which is so delicious made at home.
Anthony Bourdain once said any cooking can benefit from a garnish, and I've found him to be right. A bit of chopped parsley or scallion, a drizzle of toasted sesame oil or fried egg, helps a lot to spruce up home-cooked dishes.
posted by radiogreentea at 2:41 PM on January 11, 2023
Chop veggies to roast (cauliflower, broccoli, zucchini, sweet potatoes, regular potatoes, leeks, onions, carrots, etc) and toss with olive oil, all-purpose seasoning, and salt. Roast! (In my oven, maybe 425 F for 30ish minutes?). Serve in giant bowls with a generous dollop of hummus. I learned this from friends who serve this with quinoa and lemon wedges for squeezing, but I am lazy and will eat roast cauliflower/carrots/onions with hummus for DAYS.
Cauliflower/broccoli/carrots can be chopped and bagged up to several days in advance without overpowering the fridge with scent or going bad - onions and zucchini chop up quick when making big chunks.
Bonuses: good on salad greens with/without avocado and any vinaigrette you like, good blended with veggie stock or bone broth for a quick soup (what I ate for lunch today, actually), very easy to switch up the flavors (roast with curry, or garlic powder, or with only oil/salt and top the bowl with a sauce your family likes), very easy to add a pan-fried meat or meatless sausage for extra protein.
posted by rrrrrrrrrt at 3:20 PM on January 11, 2023 [2 favorites]
Cauliflower/broccoli/carrots can be chopped and bagged up to several days in advance without overpowering the fridge with scent or going bad - onions and zucchini chop up quick when making big chunks.
Bonuses: good on salad greens with/without avocado and any vinaigrette you like, good blended with veggie stock or bone broth for a quick soup (what I ate for lunch today, actually), very easy to switch up the flavors (roast with curry, or garlic powder, or with only oil/salt and top the bowl with a sauce your family likes), very easy to add a pan-fried meat or meatless sausage for extra protein.
posted by rrrrrrrrrt at 3:20 PM on January 11, 2023 [2 favorites]
More ideas in this 2013 Ask, incl. my dead-simple pesto (or salsa) chicken recs.
posted by Iris Gambol at 4:59 PM on January 11, 2023
posted by Iris Gambol at 4:59 PM on January 11, 2023
I’m a big fan of pulled pork. You can freeze it. And it’s great in sandwiches, on its own, in sturdy, with grain or salad, etc. Depending on how you prep it, you can put it into a curry or Asian style sauce too. I usually do a barbecue sauce/rub and we eat it with rice, tacos, beans, salad, etc.
posted by shockpoppet at 5:54 PM on January 11, 2023
posted by shockpoppet at 5:54 PM on January 11, 2023
Hi! Dietitian/chef here, and this is my favorite topic!
Here is a link from PCRM will cover a few great recipes that you can bulk out. They don't filter out corn specifically, but they do cut out the top 9 allergens and are plant-based. You can adapt as needed to add soy/tofu, meat and/or eggs.
Great ideas upthread; I currently have four different bulk seasonings in my freezer (pesto, Haitian épis, harissa, and salsa Colorado) in cube or blob form that I thaw as needed for use mixed in spreads or as a marinade/sauce base.
Also... Stir fries/ pasta sautés with legume based pastas (ex: Banza, Barilla red lentil or chickpea pasta) are delicious. Also a big fan of dal, rajma, chana, and the like.
posted by OhHaieThere at 7:37 AM on January 12, 2023
Here is a link from PCRM will cover a few great recipes that you can bulk out. They don't filter out corn specifically, but they do cut out the top 9 allergens and are plant-based. You can adapt as needed to add soy/tofu, meat and/or eggs.
Great ideas upthread; I currently have four different bulk seasonings in my freezer (pesto, Haitian épis, harissa, and salsa Colorado) in cube or blob form that I thaw as needed for use mixed in spreads or as a marinade/sauce base.
Also... Stir fries/ pasta sautés with legume based pastas (ex: Banza, Barilla red lentil or chickpea pasta) are delicious. Also a big fan of dal, rajma, chana, and the like.
posted by OhHaieThere at 7:37 AM on January 12, 2023
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http://meljoulwan.com/2013/12/29/whole30-2014-week-1-meal-plan/
I love the chili, the pork roast, and the zucchini soup! The Moroccan dipping sauce is really good.
http://meljoulwan.com/2014/01/04/whole30-2014-week-2-food-plan/
I love the stew!
http://meljoulwan.com/2014/01/11/whole30-2014-week-3-food-plan/
http://meljoulwan.com/2014/06/25/great-ingredients-recipe-required/
I also have a sample of her Well-Fed Weeknights book, but I haven't done any of the plans there. They look great, though. I will this month. Here's the selection:
https://www.dropbox.com/s/3xu0j2x9v98obra/WFWeeknights_sampler.pdf?dl=0
posted by jgirl at 12:56 PM on January 11, 2023 [3 favorites]